Training Log Archive: artsosaIn the 7 days ending Nov 27, 2011:
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Sunday Nov 27, 2011 #
10 AM
run (trail) 1:17:00 [3] 6.23 mi (12:22 / mi) +2077ft 9:24 / mi
ahr:142 max:162
Silverado to Main Divide up Motorway!
Well lets just say I was expecting to run a little longer and not as steep! Pretty much ran straight up. We gained 2,000ft in 3miles then turned around ran back down! My calves were ready to explode about the 20min mark. I had to do some walking to let them recover. On the way down. My quads were taking a pounding! This will be my new benchmark run. But next time I will extend it on Main Divide and maybe go to the antennae tower.
Well lets just say I was expecting to run a little longer and not as steep! Pretty much ran straight up. We gained 2,000ft in 3miles then turned around ran back down! My calves were ready to explode about the 20min mark. I had to do some walking to let them recover. On the way down. My quads were taking a pounding! This will be my new benchmark run. But next time I will extend it on Main Divide and maybe go to the antennae tower.
Saturday Nov 26, 2011 #
10 AM
bike 49:00 [4] 16.56 mi (20.3 mph) +533ft
ahr:193 max:255
Time was of the essence so I made the ride short and sweet with some up tempo.
Lap 1 (0:49:25.14):
Duration: 49:25 (50:05)
Work: 573 kJ
TSS: 44.9 (intensity factor 0.739)
Norm Power: 222
VI: 1.15
Pw:HR: 3.09%
Pa:HR: -0.22%
Distance: 16.558 mi
Elevation Gain: 503 ft
Elevation Loss: 533 ft
Grade: -0.0 % (-30 ft)
Min Max Avg
Power: 0 645 193 watts
Heart Rate: 92 174 146 bpm
Cadence: 12 110 79 rpm
Speed: 0.1 37.6 20.1 mph
Pace 1:36 482:48 2:59 min/mi
Altitude: 208 357 283 ft
Crank Torque: 0 727 205 lb-in
Lap 1 (0:49:25.14):
Duration: 49:25 (50:05)
Work: 573 kJ
TSS: 44.9 (intensity factor 0.739)
Norm Power: 222
VI: 1.15
Pw:HR: 3.09%
Pa:HR: -0.22%
Distance: 16.558 mi
Elevation Gain: 503 ft
Elevation Loss: 533 ft
Grade: -0.0 % (-30 ft)
Min Max Avg
Power: 0 645 193 watts
Heart Rate: 92 174 146 bpm
Cadence: 12 110 79 rpm
Speed: 0.1 37.6 20.1 mph
Pace 1:36 482:48 2:59 min/mi
Altitude: 208 357 283 ft
Crank Torque: 0 727 205 lb-in
Friday Nov 25, 2011 #
11 AM
bike 1:52:00 [3] 28.25 mi (15.1 mph) +897ft
ahr:106 max:166
rode with Slate, Mo and Sean. We rode to Cyclewerks to show them where the new shop was at and then Rode to Whole Foods to get some food and then Mo and I just rode to Portola and headed back home. Sean and Slate kept riding.
It was a very easy mellow ride. I only hit it once when Sean decided to go hard on the Freeway Over Pass I held 600W AVG for 30sec. I think that I could possibly hold that for 1min. I was very surprised that when the hill crested and I looked down at the watts i was still holding close to 650W. I think the climb was only about +20sec. and my 20sec AVG was 760W and I was going very hard but not all out. I have never really gone hard on my road or tri bike. This was on the tribike and i did notice that it seemed a little awkward to climb hard on the tri bike. I guess that week off of training while I was moving furniture and dealing with the escrow rested my body.
Lap 1 (1:52:37.57):
Duration: 1:52:42 (3:10:44)
Work: 708 kJ
TSS: 52.2 (intensity factor 0.535)
Norm Power: 160
VI: 1.49
Pw:HR: -13.76%
Pa:HR: -3.34%
Distance: 28.282 mi
Elevation Gain: 897 ft
Elevation Loss: 858 ft
Grade: 0.0 % (39 ft)
Min Max Avg
Power: 0 869 108 watts
Heart Rate: 70 166 106 bpm
Cadence: 15 105 68 rpm
Speed: 0 31.6 15.0 mph
Pace 1:54 0:00 3:60 min/mi
Altitude: 45 387 162 ft
Crank Torque: 0 882 137 lb-in
It was a very easy mellow ride. I only hit it once when Sean decided to go hard on the Freeway Over Pass I held 600W AVG for 30sec. I think that I could possibly hold that for 1min. I was very surprised that when the hill crested and I looked down at the watts i was still holding close to 650W. I think the climb was only about +20sec. and my 20sec AVG was 760W and I was going very hard but not all out. I have never really gone hard on my road or tri bike. This was on the tribike and i did notice that it seemed a little awkward to climb hard on the tri bike. I guess that week off of training while I was moving furniture and dealing with the escrow rested my body.
Lap 1 (1:52:37.57):
Duration: 1:52:42 (3:10:44)
Work: 708 kJ
TSS: 52.2 (intensity factor 0.535)
Norm Power: 160
VI: 1.49
Pw:HR: -13.76%
Pa:HR: -3.34%
Distance: 28.282 mi
Elevation Gain: 897 ft
Elevation Loss: 858 ft
Grade: 0.0 % (39 ft)
Min Max Avg
Power: 0 869 108 watts
Heart Rate: 70 166 106 bpm
Cadence: 15 105 68 rpm
Speed: 0 31.6 15.0 mph
Pace 1:54 0:00 3:60 min/mi
Altitude: 45 387 162 ft
Crank Torque: 0 882 137 lb-in
5 PM
swim 40:00 [3] 1.0 mi (40:01 / mi)
24hr fitness
4x200(x2)SKPS
100
4x200(x2)SKPS
100
Thursday Nov 24, 2011 #
8 AM
Mt. Biking 2:10:00 [3]
rode up maple springs on Slates Mtb.
Tuesday Nov 22, 2011 #
Note
biceps and forearms sore from moving and still not done. at least back isn't very sore.